Portion Size vs. Serving Size
Do you know the difference between a Portion Size and a Serving Size? IHG Registered Dietician Nutritionist, Katie Schaeffer, explains each and how to estimate portion sizes that may be right for you!
What’s the difference between a ‘portion size’ and a ‘serving size’? A serving size is a standard amount that can be used to compare similar foods. A food label will list a standardized serving size so you can compare nutrients between two products. For example, in a 1 cup serving of cereal A there may be 12 grams of added sugar, while cereal B has 3 grams. Now you can compare apples to apples and choose the healthiest product.
A portion size, on the other hand, is how much you choose to eat. You may choose to eat 1 serving, or 2 servings, or maybe less than 1 serving. Appropriate portion sizes are different for each person depending on your goals, needs, and lifestyle. You can use your hand to estimate your portion sizes. Your hand is proportioned to your body, so if you have a larger frame, you’ll have larger hands, and you’ll require slightly larger portions. Similarly, a petite framed individual will have smaller hands and may want smaller portions. Follow the tips below to help you estimate the portion size for you!
- Start by looking at your open palm. A piece of cooked meat should fit within the palm of your hand. For most people this is between 3 and 6 ounces. An easy rule of thumb, if you can cover the piece of meat with your hand, it’s probably an appropriate size. If you can see your steak under or around your hand, it’s probably too big!
- Next make a fist. Your fist is a good estimate for high fiber carbs like whole grains (oatmeal or rice for example), sweet potato, baked potato, fruit, or beans. Your total portion of starchy carb at a meal should be about fist sized, maybe a little smaller. If you’re having more than one carb (like peas and corn), the total portion of all the carbs should be no larger than your fist.
- Now that you’ve made a fist with one hand, make another fist with your other hand. Put the two fists together. The size of both your fists is a way to estimate if you’re getting enough non-starchy veggies at your meal. You can always eat more veggies, but 2 fists worth is a good place to start.
- Too full to eat portions this size? You can adjust your portions to fit your appetite, but it’s important to keep the ratio in mind. However much starchy carb you’re eating at the meal, you need at least double the volume in veggies. Can’t eat all that fiber? Reduce your portion of both, not just the veggies.